Cheese vs. Asparagus
Nutrition comparison of Cheese and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and asparagus:
- Asparagus has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and asparagus has 95% less calories than cheese - asparagus has 20 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Cheese has a macronutrient ratio of 25:0:75 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Asparagus | |
|---|---|---|
| Protein | 25% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and cheese are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than cheese - asparagus has 2.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 970% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and asparagus has 100% less saturated fat than cheese - asparagus has 0.04g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Asparagus has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than cheese - asparagus has 5.6mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 358% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than asparagus - cheese has 21iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and cheese contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Asparagus has 15 times more Vitamin K than cheese - asparagus has 41.6ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Asparagus | |
|---|---|---|
| Thiamin | 0.023 MG | 0.143 MG |
| Riboflavin | 0.318 MG | 0.141 MG |
| Niacin | 0.114 MG | 0.978 MG |
| Pantothenic acid | 0.249 MG | 0.274 MG |
| Vitamin B6 | 0.061 MG | 0.091 MG |
| Folate | 13 UG | 52 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 26 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Asparagus is a great source of iron and it has 263% more iron than cheese - asparagus has 2.1mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Asparagus is a great source of potassium and it has 138% more potassium than cheese - asparagus has 202mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cheese | Asparagus | |
|---|---|---|
| beta-carotene | 56 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Cheese | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.01 G |
| Total | 0.332 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than asparagus per 100 grams.
| Cheese | Asparagus | |
|---|---|---|
| linoleic acid | 0.532 G | 0.04 G |
| Total | 0.532 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or cheese contain more calories in 100 grams?Cheese is high in calories and asparagus has 100% less calories than cheese - asparagus has 20 calories in 100g and cheese has 384 calories.
Is asparagus or cheese better for protein?
Cheese is a fantastic source of protein and it has 970% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and cheese has 23.5g of protein.
Does asparagus or cheese have more carbohydrates?
By weight, both asparagus and cheese are low in carbohydrates - asparagus has 3.9g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does asparagus or cheese contain more calcium?
Cheese is a rich source of calcium and it has 26 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and cheese has 659mg of calcium.